SMIDZFIT
Endurance, Functional Fitness, Functional TrainingThis program has been designed to help beginners in their first four weeks of training towards a Hyrox competition🏃🏽♂️!
Getting the basics i.e movements and then building from there 🏋🏼!
Hyrox wither it be a solo/doubles or relay is a great experience set with challenges being able to train properly is the best way to set yourself up so you can enjoy the day and smash those times 🏆!
Having competed in hyrox and trained extensively within the hyrox community over the past two years i wanted to make programmes to strip it back for people of all categories hence why my first one will be beginners to get you guys started in the best way possible !
The fun starts here go after it 🤪!
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Running Warm Up
MOBILISE THE BODY IN ORDER TO PRIME THE BODY FOR RUNNING SO WE WANT TO ACTIVATE AND FIRE UP THE MUSCLES WITH A QUICK MOBILITY DRILL 2 ROUNDS SQUATS 10 REPS - HELPS LOOSEN UP THE HIPS AIM FOR PARALLEL WITH HIPS AND KNEES WALKOUTS - 10 REPS - GOOD TO ACTIVATE THE HAMSTRINGS AND CALVES GROINER TROTATION - 10 REPS - GREAT MOVEMENT TO OPEN UP THE HIPS ALSO BRINGING IN THE THORACIC SPINE WITH THE TROTATION POGOS - 10 REPS - HELPS REDUCE STIFFNESS IN ACHILLES/CALVES PRIMING THEM FOR IMPACT LEG SWINGS - 10 REPS EACH SIDE - WARMS UP THE HIPS AND HAMSTRINGS
B
Run
Recovery
C
Cooldown Post Run
Foamroll if possible this allows you to loosen off the muscles to help aid recovery areas of interest. Quads/Glutes/Hamstrings/Calves Stretches - 30-60 seconds each Child's pose Hip Flexor/Couch Stretch Calves Pigeon
Prep
A
Warm Up - S&C HYROX
2 ROUNDS Squats - 10 reps Groiner Trotation - 10 reps Walkouts - 10 reps Band Pull Aparts - 10 Reps Plank Pull Through - 10 Reps
B
Goblet Squat
C
Chin-Up
D
DB Bench Press
E
Inverted Row
F
Step-Ups
Beginner - Hyrox Conditioning
G
20 Minute AMRAP As Many Rounds As Possible Within The 20 Minute Timeframe Sled Push - 20 Meters - Males - 152 kg/Females - 102 kg - This is including sled weight - most sleds are either 20/45kg Farmers Carry - 20 Meters - Male 24kg/Female 16kg Sandbag Walking Lunges - 20 Meters - Male 20kg/Female 10kg Wall Balls - 20 Meters - Male 6kg/Female 4kg
Recovery
H
Cooldown Post Run
Foamroll if possible this allows you to loosen off the muscles to help aid recovery areas of interest. Quads/Glutes/Hamstrings/Calves Stretches - 30-60 seconds each Child's pose Hip Flexor/Couch Stretch Calves Pigeon
Prep
A
Running Warm Up
MOBILISE THE BODY IN ORDER TO PRIME THE BODY FOR RUNNING SO WE WANT TO ACTIVATE AND FIRE UP THE MUSCLES WITH A QUICK MOBILITY DRILL 2 ROUNDS SQUATS 10 REPS - HELPS LOOSEN UP THE HIPS AIM FOR PARALLEL WITH HIPS AND KNEES WALKOUTS - 10 REPS - GOOD TO ACTIVATE THE HAMSTRINGS AND CALVES GROINER TROTATION - 10 REPS - GREAT MOVEMENT TO OPEN UP THE HIPS ALSO BRINGING IN THE THORACIC SPINE WITH THE TROTATION POGOS - 10 REPS - HELPS REDUCE STIFFNESS IN ACHILLES/CALVES PRIMING THEM FOR IMPACT LEG SWINGS - 10 REPS EACH SIDE - WARMS UP THE HIPS AND HAMSTRINGS
Conditioning
B
Week 1 - Beginner Hyrox Circuit
2-3 ROUNDS REST AS REQUIRED RUN - 500M SKI - 500M BURPEE BROAD JUMPS - 20 METERS ROW - 500M
Recovery
C
Cooldown Post Run
Foamroll if possible this allows you to loosen off the muscles to help aid recovery areas of interest. Quads/Glutes/Hamstrings/Calves Stretches - 30-60 seconds each Child's pose Hip Flexor/Couch Stretch Calves Pigeon
